Exercising during a heat wave isn’t much fun. Training and nutrition expert David Wiener reveals 6 key steps to creating an ideal summer workout routine to ensure you stay on track with your goals
As the weather warms up, it can be difficult to stick to an exercise schedule. Sometimes the last thing you want to do in the hot weather is exercise.
But exercising in the summer months doesn’t have to be a chore.
the last thing you want to do in hot weather is exercise
Creating an exercise program that works for you in the summer months is the key to success, helping you commit to your training and achieve your goals, whatever they may be.
An exercise program that is unique to you is especially important, making sure it fits into your life. Here are 6 simple steps that can help you create an ideal summer workout routine:
#1 Break your workout into smaller chunks
Doing an hour-long workout (or more) can be seriously tiring, both mentally and physically. So, if you’re struggling to complete an hour-long sweat session, try breaking it up into 15-minute chunks.
Micro HIIT or mini bursts of high intensity exercise can be beneficial for a large number of people, especially those who do not have a lot of time to devote to exercise.
try to break it up into 15 minute chunks
One of the beauties of Micro HIIT is that you can switch up your training methods by engaging in shorter durations of exercise that can be done throughout the day, e.g. first thing in the morning, on your lunch break or even while waiting for the kettle to boil, or lunch/evening to cook.
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#2 Don’t compare yourself to anyone else
It’s easy to watch someone else do the exact same exercises as you and compare yourself to them. Even if someone can do more reps than you, use heavier weight, or just make it look a lot easier, don’t get discouraged.
Everyone has to start over at some point, just make sure you stay focused on your personal fitness goal and don’t get too far ahead.
take your biggest goal and break it down into smaller, mini goals
#3 Set goals and allow yourself rewards
Setting goals is a great way to ensure you stay motivated and on track. For maximum success, take your biggest goal and break it down into smaller, mini-goals so you can celebrate your successes often.
Allowing yourself small rewards for completing harder workouts or sticking to your goals is also a good way to motivate yourself to exercise and be consistent.
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#4 Keep it varied
One of the easiest ways to lose motivation is to let your workouts become boring or monotonous.
Invest in a cost-effective fitness app like Freeletics will ensure your training program includes variety, keeping your body guessing for optimal results.
commit to working out at your scheduled times
Freeletics has also recently introduced a mindset program that aims to help users create lasting and positive habits in all areas of their lifestyle, helping your motivation, sleep and ability to cope with stress.
#5 Make a schedule and stick to it
Making a fitness plan at the start of each week and committing to working out at your scheduled times can help you feel motivated and ensure you exercise regularly.
If you have to miss a workout for some reason, don’t feel discouraged. Just make a real effort to get back on track and stick to the plan you set for yourself.
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#6 Allow time for recovery
Often overlooked really, recovery is key to any training routine. You don’t need or shouldn’t work out every day, this will lead to burnout and in some more serious cases injury.
I would recommend having at least two rest days per week
Jumping into any new workout routine too intensely can make you give up much quicker. Allowing yourself time to rest and recover will really be the difference between sticking to an exercise program or not.
As a rule of thumb, I would recommend at least two rest days per week. This gives your muscles time to repair, not only resulting in you being ready for your next workout, but also having stronger muscles in the long run.
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